TRICEPS
The triceps are muscles that run on the back side of your upper arm, from your shoulder to your elbow. Your triceps have three "heads," or small sections that make up the entire muscle group; they constitute almost two-thirds of your upper arm. The triceps' primary function is to extend the elbow. This is helpful in shooting a basketball and throwing or passing a ball.
OVERHEAD TRICEP EXTENSION (Db):
Muscles worked: |
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Triceps |
| Instructions: |
- Sit on a chair or 90 degree angle bench, head up, back straight, feet firmly on the floor.
- Hold one dumbbell (vertical to floor) with both hands overhead.
- Keeping your upper arms in place, slowly lower dumbbell straight down behind head, as low as you can naturally go.
- Keeping elbows at one fixed point.
- Raise the dumbbell upward over your head until arms are extended, rotating your hands up and over until the top plates are resting in palms of hands, thumbs around handle.
- Lower the dumbbell behind your head in a slow, controlled manner.
- Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and keep upper arms (from shoulders to elbows) close to sides at all times.
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| Don'ts: |
- Don't hold the dumbbell so that the dumbbell changes the angle of motion. Keep the dumbbell so that it is vertical throughout the lifting and lowering motion. When lifting and lowering the dumbbell try not to sway or arch your back.
- Don't allow your upper arms to move. Keep your elbows at a "fixed-point" throughout the exercise.
- Don't just let the weight drop behind your head. Slowly lower the weight so that you are resisting the weights downward force.
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| Alternate exercises: Overhead Tricep Extension (cable), Overhead Tricep Extensions (Bb) |
Below is a list of the most effective strength-training exercises for your triceps. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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